The Ministry of Health, Social Development, Gender, Elderly and Children in Tanzania has recently stated that non-communicable diseases cause deaths between 40 and 45 percent of all deaths that occur in hospitals, which is an increase from 33 percent five years ago.
As a result of this situation, the ministry has advised various measures to be taken to deal with the rate of increase in those deaths where among these measures is to reduce the consumption of fatty foods, excessive salt, drinking alcohol and exercising.
Based on that, we have interviewed Dr. Hussein Ngaillah from Nyasa District Council Hospital in Ruvuma region about the role of diet (eating) and exercise in enabling people to lose weight.
The things we talked about include;
The role of diet in weight loss
In simple language, Dr. Ngailllah said that a diet is a kind of food intake if the main goal is to lose weight. He has explained that diet has a place in weight loss because the main basis is to reduce the amount of foods, especially carbohydrates, and allow the body to use fat as a source of energy. With that logic, the fat that causes weight in the body decreases.
Does the diet work? The answer is yes, it works. within 3-6 months, you lose weight.
One of the speakers once said "we don't eat until we are hungry and when we eat we are not full." This means they eat only the amount of food that is needed to give the body strength. Experts advise that there should be a schedule of eating, not more than five meals a day, for morning, afternoon and evening and that you chew light foods between those meals and you should not eat anything in between.
Also, you should not skip breakfast and you should not eat late at night when the body is sleeping. Your morning meal should be understandable, you call it heavy tea, then you eat normally in the afternoon and a light meal in the evening.
Foods for weight loss
Dr. Ngailllah has pointed out that the foods that should be eaten by a person who wants to lose weight are, 1). protein foods, fruits, leafy vegetables, legumes, nuts and seeds, 2). Whole grains, reducing the consumption of sugar and soda, 3). Eat vegetable oils and reduce animal fats, 4.) Eat foods that are slow to digest and make you stay longer without feeling hungry and 5). Clean and safe water.
Weight loss exercises
Experts recommend at least 150 minutes a week of light exercise and 75 minutes of vigorous exercise. And these can be running, brisk walking, playing music, jumping rope, swimming, cycling or lifting heavy objects. The goal is to sweat, and for a person to exercise as much as they can every day for 15 to 30 minutes, enjoy the exercise and not see it as a punishment.
Diet and exercise, which is the best way to lose weight?
To answer this question, I will give you an example, said Ngaillah, if you leave these Maasai who are in the cities, if you go to the Maasai, you will not find a Maasai in Kittambi or Bwanyenye, or there is a small tribe in Pakistan in the mountains there, you will not find them fattening each other.
They always have some bodies like this, we call it a dry tree. Why? Because they spend most of their time chasing animals, climbing mountains for the Pakistanis there, that is practice. Every day they burn fat in the body and there is no excess left to make them gain weight arbitrarily, and that is due to the fact that they do not get extra fat which is contributed by foods and eating schedules.
Those people are eating shrimp, natural and fat-free foods. Therefore, diet and exercise go hand in hand when it comes to weight loss, especially exercise.
In addition, he said that diet alone is not the best way because, you deprive the body of food that makes it work, along with some minerals and vitamins and cause some cells to be damaged. He added that dieting is not a sustainable method because once a person stops it, he can return to gaining weight again.
As a result, he has advised that a person who wants to lose weight should change his eating habits, eat natural foods, reduce fatty foods, exercise, and get at least seven hours of good sleep. He has also advised the subject to improve his mental health, to be able to control fear and stress.
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